Rest day. I weighed 183.0 this morning. Strict nutrition day after a lot of eating over the weekend.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 225 | 82 | 40 | 1,576 |
| Calories | 900 | 328 | 361 | 1,589 | |
| Percent | 57% | 21% | 23% | ` |
Tuesday 2/26:
Workout: (Fitness First)
(80#Incline)7,7,7',6 Good
(125#IsoLatRow)4x8 Weight bump - Good
(95#ChestPress)4x7 V. Good
(185#BOR)4x6 Good - heavy
(25#LatDelt)3x10
(95#RearDelt)3x10
(35#FrontDelt)2x10
(50#IncFly)2x8 Good
(40#HammerCurl)2x10 Good
(165#CGBP)11/+4,4,4' +135#x8 Very good
(CGPullups)2x8
54mins +13 w/u + 12 c/d = 79mins total
DB incline was really good again. I think this was about exactly the same as last WO. I was hoping for 4x7, but still very good. I bumped up the weight on iso rows and they were good. I was only palnning on 6-7 reps but got 8 each set w/o to omuch issue. Chest press was really good today. I made sure to stop at the bottom, so no bouncing/cheating. Really worked pecs. Today I decided to do bent over rows (I had pullups written in). I hadn't been doing them because dead lift and SLDL has been more than enough strain on lower back, but want to get back to them at least occasionally. I went "heavy" for me and they were good...and tiring. These first 4 exercises make up well over half the time and probably 3/4 of the energy expenditure for this upper WO.
Based on some reading, and my personal experience, I didn't do shoulder press today. After a bunch of heavy pressing, there just isn't that much left for shoulder press to really be effective. And, given my shoulder issue lately, I did a triple set of lateral/rear/front delts. Awesome triple set. Will do again. Incline fly's were good and supersetted them with 2 sets of curls. Close grip bench was really good today, even though I failed on the 3rd mini set of the myo-rep sets. Loving this for tri's.
I cooled down on the treadmill and was getting ready to leave, but I traded out pullups for BOR and just felt like hitting some pullups. Did 2 quick sets and called it a day.
Great upper WO! Some good heavy work the first for exercises and very pleased. That said, I'm going to have to get back to some barbell bench and incline soon.
Nutrition:
I weighed 181.0 this morning. Good nutrition day and really upped my carbs/cals today after big WO. Will do same tomorrow if I get a good WO in.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 246 | 219 | 70 | 2,507 |
| Calories | 982 | 877 | 634 | 2,493 | |
| Percent | 39% | 35% | 25% | ` |
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